Walking is one form of exercise the body’s most natural, safe, simple, does not require special training, but provides tremendous advantages. You have to walk, because it can reduce the risk of heart attack, maintaining blood pressure, reduce the risk of type 2 diabetes or managing diabetes, maintaining an ideal weight, manage stress and uplifting, stabilizing force, and always active.

Running the program in this way requires initiative and a big commitment. But your efforts are guaranteed not in vain. Remember that where there is intent, there’s a way. And this activity will bring you to a new life in better health.

1) Preparation, you can not wear shoes if you want. But for convenience, use the gym shoes and comfortable clothing and suitable in the Agency. If you decide to exercise the exit, choose clothes that fit the weather. Avoid clothing made of thick material because it can prevent the evaporation of sweat. If it is dark, use light colors or that could reflect light.

2) To reduce the risk of injury, takes about 5 minutes to warm up, then accelerated to heat up your muscles.

3) Stretching, after warming up, stretching your muscles for about five minutes before road.Stretch calf muscle, Thigh, hamstring, lower back and chest.

IMMEDIATE START: Start your program.

Started slowly with the easiest
For those of you who have used the road, please continue what you have done. But for the long-inactive and tire easily, so it’s best to start slowly and with a dose of the easiest. “For example, you can perform the way the method 1 minute, 1 minute rest for 30 minutes.
Or, you can start with a daily session of 3 to 5 minutes and Gradually add up to 15 minutes of exercise twice a week. Then, after a few weeks, you can slowly increase the road up to 30 minutes, 5 times a week exercise path.

Cooling. To reduce stress on the heart and muscle, the end of each session with the road gently for five minutes. Then repeat your stretches.

Intensity Measure
When the road, the measurement of intensity. Knowing the dose of exercise allows you to maximize the exercise or Slowed to avoid an overdose. have the following options:

Test talk. If you feel Breathless, so not able to speak, perhaps a sign that you have to walk too fast, because it must be Slowed.

Monitor your heart rate. To find out if you practice in a range of average heart rate, stop in the middle of the exercise and check your pulse manually at the wrist or neck. Another option is to use an electronic device that displays your heart rate.

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